Need opinion on routine

Just wondering if my workout is going to be hitting me where I want it. My goal is to gain mass and strength. I am combining this routine with a good diet.

All exercises are 3 sets of 8 to 10, once I can reach 10, I add weights.

Monday - Chest/Triceps
Bench press
Decline bench
Incline bench, alternate every second weeks with barbell incline

Tuesdays - ABS/Legs
hanging ABS crunch’s
decline crunch’s
side crunch’s
Leg press 3 sets of 12 to 15
Hack squats 3 sets of 12 to 15
Calf raises 3 sets of 15

Wednesday - off

Thursday - Back/Biceps
T bar-rows
Bent over rows
Close grip lat pull downs
Straight bar curls
Preacher curls

Friday - Shoulders
Military press
behind the head military press


That is all I have so far, I would like to fill in the gabs and/or change up some of these. I am also thinking of doing cardio 2 to 3 times a week, maybe Wednesday and Saturday, or Wednesday and once after my workout like Fridays.

Let me know what you guys think. I also like going heavy to lighter every fourth week or so, just so my body doesn't get use to the routine.

do you feel like your getting an intense enough shoulder workout the day after you blasted your bi's and back? Why are you doing only 2 presses for your routine no isolation movements for your different heads of the deltoid? and you dont train your traps?
You should add deadlifts to back routine, you def need to add reg squats to your leg routine, and try this for chest... 3 sets incline dumbell, 3 sets flat bar, 3 sets weighted dips, 3 sets incline db flys, pullovers. alt db and bb every 5-6 weeks with incline and decline.

i hate decline bench and IMO i feel it does nothing

you are not doin any tricep exercises, such as skull crushers, tricep pulldown, close grip bench. and ure not doin enough exercises for shoulders, maybe you could add lateral, front and rear delts, upright row, shrugs, dumbell press.

Tricep exercises?
You will want to work Quads first, then abs. Add squats like mentioned above. Your core is stability, so don't fatigue it before doing squats, etc. Add some hamstring work. Incorporate more shoulder movements like advised above. Be careful with behind the neck military press, it does cause shoulder impingement. Some can do it for a lifetime and be fine, others may end up injured.

you have no triceps listed.. when u get up in wt or if u are, u will wanna drop the behind the neeck stuff. always do squats first..imo.. i have afew more but they are already covered

Wow, my brain doesn't work much in the AM, I forgot a few things in there
for sure. Let me revise with the comments and see where I am...

How long should you stay in the gym for? I was told after 45 minutes you should out. Not sure what you guys think of that one. Also, what is the rest time I should aim for, I train with a partner, we pretty much rest while the other does his set, basically about a minute give or take. And my last Q, how many sets in total should I aim for each body part. I was aiming for 9 for each body part, so about 18 sets per workout. Now I'm seeing about 24 per workout. Really don't want to overtrain or undertrain.

If you guys think I'm way off and have a good basic workout already done, just paste it..... I'm open to try new things.

Is there a good website with all the exercises and pictures? Would be nice to have one bnookmarked.

Monday - Chest/Triceps
Incline bench dumbell
Flat bench barbell
Weighted dips
Incline db flys
Pullovers
Tricept pulldowns
Close grip bench press
Skull crushers


Tuesdays - ABS/Legs
Squats
Hanging ABS crunches
Decline crunches
Side crunches
Leg press 3 sets of 12 to 15
Hack squats 3 sets of 12 to 15
Calf raises 3 sets of 15

Wednesday - off

Thursday - Back/Biceps
Deadlifts
T bar-rows
Close grip lat pull downs
Straight bar curls
Preacher curls

Friday - Shoulders
Military press
Side raise
front raises
Upright rows
Lying rear delts
Shoulder shrugs

Quote:

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Originally Posted by PlimoMan

Wow, my brain doesn't work much in the AM, I forgot a few things in there
for sure. Let me revise with the comments and see where I am...

How long should you stay in the gym for? I was told after 45 minutes you should out. Not sure what you guys think of that one. Also, what is the rest time I should aim for, I train with a partner, we pretty much rest while the other does his set, basically about a minute give or take. And my last Q, how many sets in total should I aim for each body part. I was aiming for 9 for each body part, so about 18 sets per workout. Now I'm seeing about 24 per workout. Really don't want to overtrain or undertrain.

If you guys think I'm way off and have a good basic workout already done, just paste it..... I'm open to try new things.

Is there a good website with all the exercises and pictures? Would be nice to have one bnookmarked.

Monday - Chest/Triceps
Incline bench dumbell
Flat bench barbell
Weighted dips
Incline db flys
Pullovers
Tricept pulldowns
Close grip bench press
Skull crushers


Tuesdays - ABS/Legs
Squats
Hanging ABS crunches
Decline crunches
Side crunches
Leg press 3 sets of 12 to 15
Hack squats 3 sets of 12 to 15
Calf raises 3 sets of 15

Wednesday - off

Thursday - Back/Biceps
Deadlifts
T bar-rows
Close grip lat pull downs
Straight bar curls
Preacher curls

Friday - Shoulders
Military press
Side raise
front raises
Upright rows
Lying rear delts
Shoulder shrugs

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-for tris go in this order- close grip, skulls, pull downs
-def def def def def put legs before abbs, get rid of the leg press ( if you really want mass and strength) put squats first.
- i would change back to
dead lift-b.b row-db row-wide grip pull ups(palms facing away from u) and/or wide lat pulls
-if you are not on roids, you need to take a day or 2 preferably 2-3 off between back bis and delts. with your bis sore, mil pressing will suck for u

Quote:

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Originally Posted by IronReload04

-for tris go in this order- close grip, skulls, pull downs
-def def def def def put legs before abbs, get rid of the leg press ( if you really want mass and strength) put squats first.
- i would change back to
dead lift-b.b row-db row-wide grip pull ups(palms facing away from u) and/or wide lat pulls
-if you are not on roids, you need to take a day or 2 preferably 2-3 off between back bis and delts. with your bis sore, mil pressing will suck for u

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Is there a way for me to change some of this routine around so I still get a four day split with weekends off?

here's a guide for exercise's.
http://www.abcbodybuilding.com/exercise1.htm

Quote:

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Originally Posted by PlimoMan

Is there a way for me to change some of this routine around so I still get a four day split with weekends off?

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I'll just throw out there what I do and the order I do them in. You can compare and go from there.

Monday

Incline barbell bench
flat dumbell bench
incline flyes
pullovers
sometimes dips

Tuesday

Heavy deadlifts
bent over barbell rows
pulldowns
low cable rows
Heavy shrugs

Wed/Rest

Thursday

closegrip bench press
barbell curls
skull crushers
preacher curls
pressdowns
dumbbell hammer curls
I might finish with a bi/tri superset

Friday

Squats
Barbell lunges
leg xtensions
stiff leg deads
leg curls
superset seated/standing calf raises

I dont do shoulders because they grow so fast and they get a good workout from the other exercises I do. I might hit them once every two weeks with some light lateral raises to get a good burn. Hope this helps.

Also, a lot of people prefer to have barbell benches in there, but I choose not to...Its just my personal preference. I feel my chest gets a better workout with inclines than flats. Doing inclines also makes up for my lack of shoulder work IMO.

Quote:

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Originally Posted by PlimoMan

Is there a way for me to change some of this routine around so I still get a four day split with weekends off?

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ya you can. for me personally, my back and lats are not affected by delt and tri work but vice versa it heavily weakens me the next day. with that said you can try this instead, a very subtle difference that will go a long way

day 1-chest/bis
day2-legs abbs
day 3 off
day 4-delts tris
day 5 back trapz

but some good advice is to not go by set days. if u absolutely cant workout on the weekends, just take the 2 days off, it is only beneficial. with that said, this is what i do

day 1 chest
day2 bis abbs
day 3 off/cardio
day 4 off/cardio
day 5 off
day 5 delts tris
day 6 back lats trapz
day7off/cardio
day 8 off/cardio
day9 off
repeat

i know that probaby looks rediculous, but i personally need the extra recovery time. i cant recover as fast as i used to a couple of years ago. when i was much less develoved at 15 and 16

Sounds like to many reps IMO for what you are trying to accomplish.

From my experience, you should do 4-5 reps max.

Keep up the good work though, sounds like you are on your way. :lift:

Quote:

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Originally Posted by Mass Quest

here's a guide for exercise's.
http://www.abcbodybuilding.com/exercise1.htm

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great site man very helpful